Avocado Fruit Salad- delicious way to celebrate the new dietary guidelines!

On your mark, get set, go! The brand spanking new US Dietary Guidelines for Americans (DGA) have just been released. They’re based on the latest and greatest food and nutrition research and are translated into advice on what we should be eating MORE of and what we should be eating LESS of to promote good health and prevent chronic diseases such as Type 2 Diabetes, hypertension and heart disease. US Health and Human Services Secretary Syliva Burwell says, “We can’t get broccoli to taste like ice cream but we can give Americans tools to choose healthier eating patterns.” That’s my favorite quote of the day!

Here’s a link to my sassy summary of the new DGA’s on WXIA Channel 11, Atlanta.

Recipes reflect NEW Dietary Guidelines and Taste Tests!Nutrition News is in Fashion!

Go to www.choosemyplate.gov and you’ll find an easy summary and how-to follow for the new dietary guidelines which are good until until 2020, by the way. The guidelines are released every five years. A lot can change and a few things did this time, too.

What’s New:

Sweet call out– for the first time the advice on sugar is to limit added sugars to less than 10% of total calories. They are referring to the extra sugar added to coffee, tea, sodas or even to yogurts. They’re not talking about the naturally occurring sugars in dairy products and fruit. So keep an eye on the grams of sugar listed on the Nutrition Facts Label on foods and drinks you buy. Bonnie Taub Dix, registered dietitian nutritionist, explains it really well here.

“Sugar: The guidelines suggest that added sugars should not account for more than “10 percent of total energy.” So what does that mean? Here’s the quick math: The average caloric recommendation equals 2,000 calories (even though that’s more than many of us need). So 10 percent of 2,000 calories equals 200 calories. Then 200 calories of sugar equal 50 grams (g) of sugar. One can of cola soda has 35 g of sugar. One bottle of water has zero grams of sugar.”Bonnie Taub-Dix, MS RDN

Cholesterol Gets a Pass- Sort of:

Dietary cholesterol, found in foods such as eggs and shrimp, is NOT associated with increased blood cholesterol levels, so the new DGA’s no NOT include a limit on dietary cholesterol. Enjoy your eggs as part of the list of healthy protein foods encouraged. How about celebrating with a low country shrimp boil from the Slim Down South Cookbook?

But, saturated fat, the kind in heavily marbled beef and in bacon, IS associated with increased blood cholesterol and increased risk of heart disease so the new DGA’s limit saturated fat intake to less than 10% of total calorie intake.

Bonne Taub-Dix to the rescue again, “Less than 10 percent of calories per day from saturated fats. The Nutrition Facts label can be used to check for saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil.”

Slim Down South’s Baked Smokin’ Mac n Cheese uses low fat and fat free dairy so it’s lower in calories but as you can see is super duper tempting!

The recipes and road rules for slim and trim healthy eating in The Slim Down South Cookbook follow the new US Dietary Guidelines in a delicious and nutritious way.

How about starting with eating more vegetable based protein with a Slow Cooker Veggie Chili. A super food for the Super Bowl. Great for game day or any day!!!!

Here’s the recipe!

Slow-Cooker Veggie Chili

Corn, beans, and squash are known as the Three Sisters in Native American agriculture because they can be grown at the same time in the same soil. This tasty, easy recipe makes enough to feed you and up to 15 sisters.

Makes 16 servings

Hands-On 20 min.

Total 8 hours, 20 min.

4 medium carrots, diced (1 cup)

2 celery ribs, diced (½ cup)

1 medium-size sweet onion, diced (1¼ cups)

Vegetable cooking spray

2 (8-oz.) packages cremini mushrooms, quartered

1 large zucchini, chopped (2 cups)

1 yellow squash, chopped (1 cup)

2 Tbsp. chili powder

1 Tbsp. ground cumin

1 tsp. seasoned pepper

¼ tsp. salt

1 (16-oz.) can pinto beans, drained and rinsed

1 (16-oz.) can kidney beans, drained and rinsed

1 (15.5-oz.) can cannellini beans, drained and rinsed

1 (15-oz.) can black beans, drained and rinsed

3 (14.5-oz.) cans diced tomatoes, undrained

1 (8-oz.) can tomato sauce

1 cup frozen whole kernel corn, thawed

2 cups fully cooked, shelled fresh edamame (green soybeans)

1 cup (4 oz.) shredded sharp Cheddar cheese

1. Sauté first 3 ingredients in a large nonstick skillet coated with cooking spray over medium-high heat 10 minutes or until onions are tender. Transfer to a 6-qt. slow cooker.

Hi, I’m Carolyn O’Neil

Hi, I'm Carolyn O' Neil, M.S. R.D.

As a registered dietitian, author and journalist I’ve enjoyed many fascinating years of reporting on food, nutrition and cuisine for television, radio, magazines, newspapers and online while sampling some of the most fabulous restaurants and home cooked meals in the world.
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